Ham and Cheese Breakfast Sandwich with Mango Chutney

Ham and Cheese Breakfast Sandwich with Mango Chutney Recipe
This sandwich packs protein from egg and soy ham, calcium from cheese, and fiber and B vitamins from the whole-grain muffin. If you can't find soy ham, use Canadian bacon or ham.
4 servings (serving size: 1 sandwich)


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Cooking spray
8 (1/2-ounce) slices soy ham (such as Lightlife) or Canadian bacon
4 large eggs
4 whole-grain English muffins, split and toasted
8 teaspoons mango chutney
3/4 cup (3 ounces) shredded reduced-fat sharp cheddar cheese


Preheat broiler.

Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add ham; cook 2 minutes on each side or until lightly browned. Remove from pan; keep warm. Reduce heat to medium; recoat pan with cooking spray. Break eggs into hot pan; cook 1 minute on each side or until desired degree of doneness.

Place muffin halves, cut sides up, on a baking sheet. Spread 2 teaspoons chutney over bottom half of each muffin; top with 2 ham slices, 1 egg, and 1 tablespoon cheese. Sprinkle 2 tablespoons cheese over top half of each muffin. Broil 1 1/2 minutes or until bubbly. Place top halves of muffins over the bottom halves.

Created date

July 2004

Nutritional Information

Calories 334
Caloriesfromfat 30 %
Fat 11 g
Satfat 4.8 g
Monofat 3.7 g
Polyfat 1.5 g
Protein 24.8 g
Carbohydrate 34.7 g
Fiber 4.7 g
Cholesterol 228 mg
Iron 3.4 mg
Sodium 865 mg
Calcium 380 mg